Nutrition for Cilantro

Cilantro Nutrition Summary

One cup of cilantro (16 grams or 0.56 oz) contains 4 calories and 0.3 grams of protein. Cilantro consist of 92% water, 4% carbohydrates, 2% protein, and less than 1% of fat.

Cilantro is an excellent source of many nutrients, including Vitamin A, calcium, potassium and Vitamin K.

In one cup of cilantro:

• Calories: 4
• Protein: 0.3 g
• Sugar: 0.1 g
• Dietary fiber: 0.4 g
• Fat: 0.1 g
• Sodium: 7.4 mg

There is no significant amounts of saturated fat or cholesterol in cilantro.

See the Cilantro Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Coriander leaves, raw.

Calories in Cilantro

Cilantro has 4 calories per cup or 25 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.

53% of calories in cilantro are from carbohydrates, 27% of calories are from protein and 20% of calories are from fat.

Calories from Carbs

Calories from Fat

Calories Similar to Cilantro

Some other vegetables with similar calories to cilantro by weight:

• Alfalfa Sprouts: same
• Spinach: same
• Tomato Sauce: same
• Cabbage: same

Protein in Cilantro

A single cup of Cilantro contains 0.3 grams of protein. Cilantro is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

• Protein: 0.34 g

There is no significant amounts of tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine or histidine in cilantro.

Protein Similar to Cilantro

Some other vegetables with similar amounts of protein to cilantro by weight:

• Russet Potato: same
• Asparagus: same
• Chili Pepper: same
• Watercress: same

Vitamins and Minerals in Cilantro

An good source of many nutrients, cilantro contains abundant amounts of Vitamin A, calcium, potassium and Vitamin K. In fact, a single cup of cilantro contains 55% of recommended daily values or 49.6 ug of Vitamin K. Also an excellent source of Vitamin A, a single cup of cilantro contains 8% of recommended daily values or 53.9 ug of Vitamin A.

Vitamins in cilantro (1 cup):

• Vitamin a: 53.9 ug
• Thiamin: < 0.1 mg
• Riboflavin: < 0.1 mg
• Niacin: 0.2 mg
• Vitamin b6: < 0.1 mg
• Vitamin c: 4.3 mg
• Vitamin e: 0.4 mg
• Folate: 9.9 ug
• Vitamin k: 49.6 ug

Minerals in cilantro (1 cup):

• Calcium: 10.7 mg
• Potassium: 83.4 mg
• Iron: 0.3 mg
• Magnesium: 4.2 mg
• Zinc: 0.1 mg
• Selenium: 0.1 ug
• Phosphorus: 7.7 mg
• Copper: < 0.1 mg
• Manganese: 0.1 mg
• Choline: 2 mg

There is no significant amounts of pantothenic acid or vitamin b12 in cilantro.

Similar to Cilantro for Vitamin K

Here are some other vegetables with similarly abundant amounts of Vitamin K to cilantro:

• Watercress: -9.6 UG
• Endive: -13 UG
• Kale: +13 UG
• Chives: -16 UG

Flavonoids and Carotenoids in Cilantro ^[3]

Cilantro Nutrition Chart

Cilantro in Cooking

Cilantro is in the top 25 most popular ingredients for recipes. Cilantro can be consumed raw and is often chopped or minced before cooking or serving. Most recipes call for one or two cups of cilantro.

Friends and Relatives of Cilantro

Foods commonly cooked with cilantro:

• Avocado
• Lime Juice

Other similar relatives:

• Serrano Pepper
• Jalapeno